How to Start Meditating
You can do it here, or on your couch.
I began meditating about six or seven years ago. I've always been interested in training the mind. Our minds color all of our experiences, so why not train it to be strong, just like we do with our bodies.
Meditation can be a bit mysterious, but it's interesting that everyone I have encountered who practices recommends it so strongly.
I've written before about why meditation is valuable. After sharing my thoughts publicly, many people have asked me how to start. Here's how I began, and how you can start today.
My Start: Using an App
I started meditating in a class while living in Washington, DC.
I tried my best to follow the instructor for about thirty minutes. At first, I didn't understand why I was doing what I was doing or what it would do for me. But when I left, I felt different – calmer, clearer, and a bit happier. Maybe it was also the energy that comes with trying something new, but it was enough to make me want to learn more.
I didn't want to pay $20 for every meditation class, especially when meditation is basically just sitting. It's free and available if you're willing to put in the effort.
So, I bought a book about meditation and started reading it. The book had valuable information, but it made meditation seem complicated, especially for beginners. It suggested starting with long sessions, like 45 minutes, which seemed daunting.
That's when I turned to the Headspace App. It had a free trial with ten-minute sessions. I started doing one session each morning and felt better afterward. I began looking forward to my session each morning.
Before long, I had enough of a grasp of the concepts and practice to drop the app and do the practice on my own. After a few weeks, the habit formed and it’s been with me ever since.
Today, I recommend Sam Harris' Waking Up App. It has a free thirty-day trial and explains the concepts and points of meditation well.
One of his lessons involves keeping your eyes open and looking at an object. He asks you to find what's doing the looking, but you can't. It's interesting to feel thoughtlessness and connectedness with the world. It helps you realize that you are not the thinker inside your head, and that you are the totality of your awareness.
I highly recommend this app if you want to start meditating.
Teaching Yourself
Teaching yourself to meditate can be challenging because the purpose may seem unfamiliar. You're never sure if you're doing it right. Are you meditating or just thinking with your eyes closed?
But meditation is something you can start right now, as you're reading this.
Sit comfortably on a couch or chair; you don't need to sit in a lotus position. Close your eyes and focus on your breath. Feel the physical sensations and the sounds as you breathe in and out. Count each inhale and exhale in your mind, from one to ten, then start again.
Your mind will start producing thoughts, about the day or whatever. When you notice your mind has drifted, acknowledge it, and return your focus to your breath. Don't get frustrated; simply notice that your focus wandered and go back to counting your breaths.
Getting lost in thought is part of meditation. You're practicing recognizing this pattern and breaking it. As you get better at this during meditation, you'll find it easier to do the same in your daily life and stay in the present moment. This has enormous benefits for every part of your life that requires focus — including interpersonal communication.
“You should sit in meditation for twenty minutes every day – unless you’re too busy; then you should sit for an hour. ”
Start with 5-10 minutes a day and gradually add more time. Aim for at least 10 minutes in the morning, and if you see the benefits, consider longer sessions. I personally aim for 30 minutes every day, and sometimes longer on a slow weekend or a vacation.
There are many paths to explore from here. I've used meditation apps, experimented with different session lengths, and even meditated twice a day – morning and afternoon. There are various forms of meditation, like "metta" or "loving-kindness" meditation, where you send positive thoughts to yourself and others, which can be great for emotional well-being.
Meditation is a terrific practice that has improved every aspect of my life.
I think you should start today.